Weight Loss: What Is 21-21-21 Rule That Helped Kapil Sharma Lose 11 Kg Weight? Here’s How You Can Implement It Too

Kapil Sharma has surprised everyone with his fit new look on Netflix's The Great Indian Kapil Show. But what’s the real story behind his 11 kg weight loss? Turns out, it’s not some fancy diet. It’s all thanks to a simple fitness plan called the 21-21-21 rule, designed by celeb trainer Yogesh Bhateja.

Bhateja, who’s also worked with Farah Khan and Sonu Sood, shared the inside details of Kapil’s journey during an April chat on the YouTube channel GunjanShouts. According to him, most of us don’t think about fitness until we really need to, and that’s where the problem starts.

Fitness Coach Of Kapil Sharma Explains Simple Habits That Make Big Difference

In the interview, Bhateja explained how our usual Indian breakfasts like bread-butter, samosas, dhoklas, or parathas, plus mindless snacking outside, mess up our health. But change doesn’t mean cutting everything out. It’s about getting mindful of your daily choices.

The fitness coach said, “Maybe not physically, but mentally and emotionally. That's where you start moving more... This is what I did during Kapil's weight-loss journey.”

He also shared how Kapil sometimes wanted to take it slow, and instead of pushing him too hard, Bhateja made him focus on stretching and gentle movements. That helped Kapil stay consistent without burning out.

Bhateja added that many people jump straight into intense workouts but lose motivation quickly. The trick is to start slow and build habits step by step.

What’s The 21-21-21 Rule For Weight Loss?

Bhateja’s 21-21-21 rule is super beginner-friendly. It’s broken down into three simple phases, each lasting 21 days.

FIRST 21 Days: Just Move - The first part is all about getting your body used to moving again. Stretch those muscles and do basic school-style PT exercises. Bhateja said, “Just do those exercises every day for 21 days, and you won’t have to do any diet control or modification, eat jalebis as much as you want.”

NEXT 21 Days: Clean Up Your Diet - In this phase, you focus on food habits. No crazy calorie cuts or no-carb diets. Just tweak your meals sensibly. Bhateja advised, “Keep a check on your diet. I am not saying cut your carbs, calories or anything else. This is not the right approach. Only modify your diet.”

LAST 21 Days: Cut Emotional Crutches - The last part tackles emotional dependency on smoking, alcohol, or even caffeine. Bhateja explained that cutting these out helps your body heal and grow stronger from the inside.

Bhateja said, “After 63 days, you will see a good change in your body, and you won’t need anyone to push yourself. This is what works best for beginners.”

He believes most people try to change everything all at once and fail. But the 21-21-21 rule keeps it simple. Every 21 days, you focus on one habit, so it never feels overwhelming.

The fitness coach explained, “On the 22nd day, you’re standing in the gym, driven. When you reach the 42nd day, the change will make you desperate to look better.”

For Kapil Sharma, this slow and steady approach paid off. He didn’t crash diet or punish himself at the gym. Instead, he built a healthier lifestyle over time, and the results are right there on screen.

If you’ve been struggling to start your fitness journey, maybe it’s time to try the 21-21-21 rule. Move first, then eat better, and finally, free yourself from unhealthy habits. Simple steps, but big changes.